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複製鏈接下載即可觀看全集：https://app.raptdrama.com/watchmovie?vt=25364&episode=1&qd=fbtg&is_organic=1 Copy the link and download it to watch the full series：https://app.raptdrama.com/watchmovie?vt=25364&episode=1&qd=fbtg&is_organic=1
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🔥 Treino de Ombro Unilateral na Polia 1️⃣ Elevação Frontal Unilateral • Execução: Posicione a polia baixa à sua frente. Segure a manopla com uma das mãos e eleve o braço estendido até a altura dos ombros. • Músculo alvo: Deltoide anterior. • Séries/Reps: 3–4 x 10–15. ⸻ 2️⃣ Elevação Lateral Unilateral • Execução: Ajuste a polia baixa ao seu lado. Segure a manopla com o braço levemente flexionado e eleve lateralmente até a linha dos ombros. • Músculo alvo: Deltoide lateral. • Séries/Reps
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